I second the close grip! I like to superset skull crushers into close grip really gets the arms going!

See how this split works for you you may feel that some lifts will suffer if that is the case adjusting your workouts could be needed.

At that age your recovery tiem should be great but listen to your body if it wants another day then give it to it!

Just a personal thing but I have tried training chest and tri's on the same day and it sucked! By the time your done with benching I felt my triceps where to exhausted and my lifts suffered then. Again this is something that happened for me but everyone is diffrent.

Good deal! Like I said they have their place and that sounds like one of them. I just hate seeing people that rely on them for 50% of their kcal intake for the day and wonder why they don't put on good muscle mass.

Good deal! Like I said they have their place and that sounds like one of them. I just hate seeing people that rely on them for 50% of their kcal intake for the day and wonder why they don't put on good muscle mass.

true that cause the reality is if the food intake is lousy, the results will be lousy. supplements only work well with a good diet

i was wondering if i should add in a 20 rep squat immediatly followed by dumbell pullovers for 20 reps in on friday's workout or would that be overkill?

20 rep squats either on thursday or friday should be fine. probably thursday IMO, though try both days out. the question is really recovery. usually your legs can recover in 72 hours, unless you've had a particularly grueling workout. either the 20 reppers are going to get to you, or your leg day will, and i honestly don't know which one will do more damage. my gut says the 20 reppers will. its a great way to get some more test flowing though, and i've used two leg days a week to my advantage, so definitely give it a try.

man i wish i started this at 17. with dedication and hard work you will be massive.

I was thinking of taking out the 20 rep squat out of the week cause my quads are smashed from mondays routine n putting in saturday's routine in instead on thursday and do abs on staurday so it would look like this:

Monday - Quads

Tuesday - Shoulders and Traps

Wednesday - Back and Biceps

Thursday - Calves and Hams

Friday - Chest and Triceps

Saturday - Abs and Obliques

It will also give my legs 3 more days of recovery befoe i smash them again

IF you move the squats to SAT do you think your legs will be ready by monday for your quad day?

It is a personal thing but I like to be fully recovered before I do a body part again because each time I do one I want it to be all 100%

I wouldn't be 100% Recovered cause my quad day's intensity completly destroys my quad to the point were its painful 2 walk even on wednesday but the pain is good .

Thats why i think my monday's quad routine is good enough and was thinking that i might need more recovery time for my legs thats why i was thinking to move it down to thursdasy, what do you think about the six day split?

I wouldn't be 100% Recovered cause my quad day's intensity completly destroys my quad to the point were its painful 2 walk even on wednesday but the pain is good .

Thats why i think my monday's quad routine is good enough and was thinking that i might need more recovery time for my legs thats why i was thinking to move it down to thursdasy, what do you think about the six day split?

I know my legs will hurt for a good two days after a heavy leg day that is one of the reasons why I suggest having a good amount of time off between the workouts for full recovery.

Personally I like two do an upper body day then a lower body day then back to upper body the split allows me to have more time off between muscle groups.

The big thing here is enough time to rest you can do a 6 day split but you need to give each muscle group enough time off between workouts.

It all comes down to how you feel but overtraining is one of those things that can creep up on you. It might take a few weeks but it will catch up.